FUNCTIONAL FITNESS
Back Squat
4×6
*follow each set with 10 partner hamstring curl
“Jackie”
For time:
1000m Row
50 Thruster 45/35
30 Pull-up
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STRONGFIT
Week 1
2 rounds: (very light)
10 Banded Good Morning
10 Hip Opener
10 Bird Dog (alternating)
Leg Press
4×15 (M)
Walking Lunge
4×16 (8 steps each leg)
Leg Extension
4×15 (M)
Weighted Sit-up
4×15 (M)
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COMPETITOR
3 sets:
10 Slow Motion Mountain Climber
10 Shoulder Scaption
10 Plate Circle
Jerk
75% 3×3
Push Press
65% 2×6
70% 2×4
Bench Press
75% 2×5
80% 2×4
8 rounds for reps + calories:
:20 Assault Bike
:10 Rest
:20 Burpee
:10 Rest
:20 Double Under
:10 Rest
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WEIGHTLIFTING
Jerk Behind the Neck
3-3-3
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Power Clean
70% 2×3
80% 2×3
Close Grip Bench Press
80% 3×5
H-Raise
3×15
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POWERBUILDING
Cycle 1/Week 3
Light Pause Squat
5(L) 2×5(M)
Leg Press
8(L) 8(M) 8(MH) 8(H)
Leg Extension
4×15 (M)
4 rounds:
12 Reverse Hyper
12 Nautilus Ab
“I was happy in the midst of dangers and inconveniences.”
~Daniel Boone
